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Omega 6 Fatty Acids recipes


Last Updated : May 18,2020



ओमेगा 6 फैटी एसिड व्यंजनों - हिन्दी में पढ़ें (Omega 6 Fatty Acids recipes in Hindi)
ઓમેગા 6 ફેટી એસિડ રેસિપી - ગુજરાતી માં વાંચો (Omega 6 Fatty Acids recipes in Gujarati)

Omega 6 Fats also called Omega 6 Fatty acids is a crucial FAT that the human body cannot make. These are essential fats and a type of polyunsaturated fatty acids (PUFA) we have to get them from food sources. Both Omega 6 and Omega 3 are key for the human body.

What is the amount of Omega 6 Fatty Acids you should have? Most of the World diet is based on high usage of Omega 6 fatty acids over Omega 3. Studies show that there is 20 to 25 times more consumption of Omega 6 over Omega 3 in our diet which is not good for the body. The ideal ratio is said to be 2:1, that is two parts Omega 6 to one part Omega 3 or some argue for a ratio of 1:1.

Most Omega 6 fatty acids promote inflammation and come from vegetable oils in the form of Linoleic Acid (LA). Foods rich in Linoleic Acid promote inflammation in the body which is not good for you and is the root cause of many diseases.

But there is Gamma linolenic acid (GLA) , a healthy omega-6 fatty acid which is will reduce body inflammation and we should try and consume more of this type of omega-6 fatty acid. Gamma Linolenic Acid (GLA) comes from plant foods like Spirulina , Black Currant oil, Hemp oil and evening Primrose Oil. Oatmeal also provides GLA and use the Steel Cut Oats which take more time to cook but do the job of GLA if had several times a week. GLA rich foods may reduce body inflammation. Spirulina Powder and Steel cut oats are easily available in India.

Steel Cut Oats – a source of Gamma Linoleic Acid (GLA)Steel Cut Oats – a source of Gamma Linoleic Acid (GLA)

  5 Good Omega 6 Sources having Gamma Linolenic Acid (GLA)
1. Spirulina Powder
2. Black Currant Oil
3. Hemp Oil
4. Evening Primrose Oil
5. Steel Cut Oats

Inflammation in the body also comes from air pollution, smoking, metals present in foods and lipid peroxidation products (they damage cell membranes in your body) like roasted nuts and vegetable oils.

The Brains is just FATS. How do these lipids and fats get there? It is influenced by the types of oils and fats you choose to eat. They help your concentration, emotions and cheer by having the right ratio of Omega 6 to Omega 3 foods. Violence, rage, anger, moodiness in humans is related to Omega 3 deficiency.
 

  Omega 6 levels in Cooking oils
1. Coconut Oil 2%
2. Palm Oil 10%
3. Olive Oil 10%
4. Avocado Oil
5. Flaxseed Oil
6. Canola Oil 18%
7. Cotton seed oil 50%
8. Soybean Oil 54%
9. Corn Oil 54%
10. Sunflower Oil 66%
11. Safflower Oil 75%

The lower the % of Omega 6, the better for you. So in the above table you would definitely use coconut oil and avoid oils with high Omega 6 content like Corn Oil and Safflower Oil.

Coconut Oil – Low in Omega 6 Fatty AcidCoconut Oil – Low in Omega 6 Fatty Acid

Pick a spot on your body and there will be cells responding there under the influence of Omega 3 and Omega 6 balance. Omega 3 is a nutrient for all organs in your body and apply to everyone. Its good for brains, eyes, skin, heart, lung, gut and on. 75% of chronic diseases can be prevented by eating correct. Do the HUFA blood tests for ratio of Omega 6 to Omega 3. Highly Unsaturated Fatty Acids (HUFA) are the long chain fatty acids of Omega 3 and Omega 6 which are essential for health.
 

  Foods Neutral in Omega 3 and Omega 6
1. Spinach
2. Lettuce
3. Kale
4. Fruits
5. Beans
6. Curds
7. Cheese

  Vegetarians, the best ratio of Omega 3 to Omega 6 foods
1. Flaxseed Oil
2. Chia Seeds
3. Butter
4. Ghee
5. Cream Cheese
6. Canola Oil
7. Hemp Oil
8. Walnuts
9. Walnut Oil
10. Olive Oil

Given below are recipes which are healthy and neutral in Omega 6 and Omega 3 fatty acids which is the best combination for healthy living.

Articles you may find interesting.
High in Omega 3 Fatty Acids


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Recipe# 41552
20 May 20

 
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Recipe# 3602
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by Tarla Dalal
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Lauki ka Raita, Dudhi Raita
Recipe# 33251
23 Mar 20

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by Tarla Dalal
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Energy Chia Seed Drink with Lime and Honey, for Endurance Athletes
Recipe# 41074
26 Jan 20

 
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Recipe# 5542
30 Dec 19

 
 
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Rajma Curry,  Punjabi Rajma Masala Recipe
Recipe# 1539
10 Dec 19

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rajma curry recipe | Punjabi rajma masala | healthy rajma curry | restaurant style rajma masala | with 24 amazing images. Rajma curry is also called
Low Calorie Spinach Soup
Recipe# 4057
06 Oct 19

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by Tarla Dalal
low calorie spinach soup | low cal healthy palak soup | quick Indian spinach soup with low fat milk | with 17 amazing images You will thoroughly enjoy this nutrient-dense, easy-to-prepare low calo ....
Rajma Salad Healthy Rajma Salad
Recipe# 4646
22 Jul 19

 
 
by Tarla Dalal
A versatile salad that will suit a Continental spread just as well as it merges with a havelimeal, the Rajma Salad is an iron-rich option that will enhance your haemoglobin levels and prevent anaemia. Once you have soaked and boiled the rajma, all you need to do is throw in some chopped veggies and ....
Masoor, Beets, Zucchini , Peppers Lunch Salad,  Healthy Veg One Dish Meal
Recipe# 42285
26 Jun 19

 
 by Tarla Dalal
Get set for an exhilarating medley of colours, flavours and textures! Your meal gets healthier when you bring more colours to the table as colourful veggies are loaded with antioxidants. That’s just what’s been done in this awesome Masoor, Beets, Zucchini, Peppers Lunch Salad. The fact that ....
Paneer and Spinach Soup
Recipe# 1457
12 Apr 20

 
 
by Tarla Dalal
The protein-packed paneer and spinach soup is a meal in a bowl! generous use of moong dal, paneer and spinach make it extremely nourishing and filling, while the onion and pepper bring in their soothing yet sharp flavours.
Strawberry and Black Grape Raita
Recipe# 40076
17 Feb 20

 
 
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strawberry and black grape raita | healthy strawberry black grape raita | quick black grape and strawberry raita | with amazing 8 images. strawberry and black grape raita is a
Rajma
Recipe# 22784
18 May 20

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rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with amazing 20 images. Rajma is one of the most popular dishes in Nort ....
Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad
Recipe# 42373
29 Apr 20

 
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Juicy zucchini and scrumptious red pumpkin cubes are tossed together with mushrooms and sea salt, to make a delicious and filling salad. Vibrant rocket leaves and succulent feta cheese add to the goodness of this lunch salad, while a tongue-tickling dressing with herbs and garlic adds to the fun ....
Mango Raita
Recipe# 41687
18 May 20

  This recipe has an associated video
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mango raita recipe | aam ka raita | sweet mango raita | healthy mango raita | with 9 amazing images. A tongue-tickling mango raita that you must try in the mango ....
Lauki Aur Phudine ka Raita
Recipe# 3594
07 Aug 19

 
 
by Tarla Dalal
This tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this
Healthy Oats Vegan Granola Bars with Peanut Butter
Recipe# 42508
23 Sep 19

 
 by Tarla Dalal
Learning to make granola bars is a worthy skill, because granola bars are so tasty and so handy! You can just keep a few in your handbag and munch on them when you are hungry. However, whenever we buy commercial brands, we are always doubtful about the health quotient and quality of ingredients ....
Rajma Soup, Kidney Bean Soup Recipe
Recipe# 4627
09 Jan 19

  This recipe has an associated video
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This savoury soup meets your iron and protein requirement through the tasty rajma in a perfect way. On the other hand, the vitamin C from the tomatoes and lemon juice helps in the absorption of iron during digestion. Accompany this soup with Chawli ....
Palak Raita Or How To Make Spinach Raita Recipe
Recipe# 37297
14 Nov 19

  This recipe has an associated video
 by Tarla Dalal
This smashingly tasty Palak Raita will steal your heart with its simple yet rustic flavour. The contrast of dark green against the light colour of curds is a treat to behold too. Just ensure that you refrigerate the raita for at least half an hour, and till serving time, so that the palak remain ....
Vegan Healthy Lunch Salad, Office Salad
Recipe# 42246
26 Nov 19

 
 by Tarla Dalal
Break away from carrying conventional lunches to work, and go for some healthy salads instead! A lunch salad is not only crunchy and tasty but also very satiating – to be a meal by itself. You can carry the salad and dressing separately and toss them together just before eating your lunch. This ....
Vitamin A, Vitamin E, Iron Rich Healthy Antioxidant Lunch Veg Salad
Recipe# 42286
17 Jul 18

 
 by Tarla Dalal
It is so much fun to munch on a multi-textured, brightly coloured and awesomely flavoured salad for lunch ! This salad is full of different colours and that’s always a sign of healthy eating, as it means your food has more vitamins and
Chawli, Paneer and Veg Healthy Lunch Salad
Recipe# 42271
16 Oct 18

 
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Toss together this vibrant assortment of ingredients to get a bright and tasty salad that you will relish up to the last bite, without leaving even a speckle in the bowl! Veggies like capsicum, tomatoes and beetroot team up with mushrooms, greens and boiled chawli beans in this drool-worthy and ....
Avocado, Broccoli and Bellpepper Lunch Salad
Recipe# 42254
13 Jun 19

 
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A dashingly colourful salad with a very high feel-good factor, just perfect to pack for lunch ! The Avocado, Broccoli and Bell Pepper Lunch Salad has a splash of various colours, textures and flavours ranging from the creaminess of avocadoes ....
Healthy Vegetable and Sprouts Lunch Salad
Recipe# 42262
07 Nov 19

 
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Treat yourself to this tasty and healthful salad, which is satiating enough to have for lunch. From sprouted moong and cooked masoor to greens and veggies like peppers, zucchini and pumpkin, this Healthy Vegetable and Sprouts Lunch Salad bri ....
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Recipe# 42207
04 Apr 19

 
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This is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box! Coloured capsicum, onion and lettuce are loaded with antioxidants, which help build our immune system and fight various diseases. Their peppy flavour and crunchy texture also help ....
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